The Heinen's Grocery Store Blog

Going to the Next Grade

Start the school year off right! We’ve compiled five easy tips for the back-to-school transition. Follow our advice and your child will be at the head of the class!

1. Gradually Decrease the Use of Processed FoodsKids like hand-held foods such as roll-ups made with whole wheat flatbreads, mini-pitas stuffed with tuna salad or hummus; ham or turkey along with lettuce, mini-bagels spread with peanut butter and honey.

At dinner, think about tomorrow’s lunch. Slice roasted or grilled meats into strips that will be used in sandwiches or for dipping along with veggie strips. When shopping, let your children choose their favorite flavor sauces, including peanut, barbecue, sweet and sour and spicy sauces.

Mexican cuisine is always a hit. Pack triangle wedges of the cheese or chicken quesadilla from last night’s dinner. Include organic tortilla chips and your child’s favorite salsa.

2. Make Cereal Snack Bars from ScratchLet the kids help you make one of the best ever healthy-recipe snack bars: Low Fat Chewy Fruit and Oatmeal Bars from Quaker Oats. (recipe follows article – click to view)

Too busy for this? Nature Valley Granola Bars are a healthy alternative – the first ingredient is whole grain rolled oats and the protein source is plant-based soy.

4. Make Room for Frozen Fruit in that FreezerGrapes To Go: Freeze grapes without stems on a cookie sheet first; once frozen, place in a freezer bag. These sweet treats are a real winner for after-school snacking.

Split Bananas: Cut a frozen banana lengthwise or into slices and add crushed peanuts, raisins and a bit of chocolate syrup. Great—even without the ice cream!

5. Maximize the Impact of Those Pre-Sport SnacksTwo things to know here: It’s not only about what the snack is, it’s when your child athlete consumes it. Muscles need fueling and the timing of that is important. Use these tips to keep your star healthy on and off the field.
Two to three hours before practice or game time, student athletes should consume foods that are primarily carbohydrate, such as:

Cereal bar, sports bar or trail mixes

Dry cereal

Fig Newtons or graham crackers and a piece of fruit

Whole or half PB and J sandwich with a box of raisins or dried fruit

Wheat crackers and peanut butter

Yogurt and apple

One hour before practice or game time, avoid simple carbohydrate foods because these foods will raise blood sugars too quickly and result in a drop in blood sugar right before an event.

To help prevent this, adding a bit of fiber, protein or fat in small quantities (to avoid stomach upset) is ideal. Some good options: